ʻO ka iʻa Fillets me Mushroom Sauce he mea maʻalahi ia i hoʻomākaukauʻia i loko o nā minuke, kūpono no kaʻaiʻaina a maʻalahi. ʻO ka hui pūʻana o nā haloo, ka'atika, a me koume me ka waiʻona maikaʻi a me ka wai lemoni,ʻo ia ka'ōmaʻa maikaʻi no ka iʻa momona a momona.
Hiki iāʻoe ke hoʻohana i kēlā me kēiaʻano meaʻai āu e makemake ai i kēia meaʻai, e like me nā'āhiu cremini, nā pūʻali haʻalulu kīkākā, nā halola'ōpiopio, nā mea kanu, a me nā meleerelles. Ke kūʻaiʻoe i nā musika, e nānā i nā mea me nā kīpiʻi paʻa loa (ke poʻo o ka pūpū) a me ka laumā, nā pele i kauʻoleʻia. Pono e hoʻokomo ponoʻia ke kohu i ka pāpale,ʻaʻole pono e hoʻolālulu aiʻole hoʻoluʻu nā hamo.
Hiki iāʻoe ke koho i nāʻano iʻa iʻa likeʻole, e like me ka arctic char, ka meaʻulaʻula, cod, kaʻalaniʻeleʻele, aiʻole kekahi iʻa keʻokeʻo momona. ʻOi aku ka maikaʻi i ke kaumāma a me ka tuna paha, aiʻole e ho'āʻo ma luna o ka moa a iʻole i ka mea i hoʻopalaniʻia i ka puaʻa momona no ka loli o ka wikiwiki.
E lawelawe i kēia meaʻai maʻalahi me kahi laiki a me kahi pālaiki raiki i mea e hoʻomalu ai i ka meaʻoluʻolu nani, kahi'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo a me nā mea'alaʻula, nā'ōwiliʻai a me nā pōhakuʻono , a me kekahi mau meaʻai e like me ka asakagus a me ka pīpī'ōmaʻomaʻo.
Ka mea e pono ai
- 2 punetēpē ka paʻakai
- 1-1 / 2 mau kīʻahaʻaila i kāwiliʻia
- 1 ka 'aika, kahiʻakoʻa liʻiliʻi
- 3 cloves kele, minced
- 2 punetēpō palaoa
- 1 ka pele i hoʻomaloʻo i kou lau
- 1½ teaspoon ka paʻakai
- 1/8 teaspoon pepa keʻokeʻo
- 1 ka waiū
- 1/2 kaʻaila kirimina
- 2 punetēpō wai wai lemon
- 1 teaspoon ka pele lemon
- 1-1 / 2 paona
- ka iʻa iʻa
Pehea e hana ai
- E ho ohu i ka umu a 350 ° F. ʻO ka momona he 2-quar glass baking dish or spray it with nonstick cooking cooking spray and set aside.
- E hoʻonoe i ka waiū ma ka'enela liʻiliʻi i ka mahana wela; i ka manawa e hoʻomaka ai e hoʻolālā i kahi manawa e hoʻomoʻi i nā haha, kaʻiki, a me ke kāleka. A laila, kuke a kuke a hiki i kaʻoluʻolu o nā meaʻai a hoʻomele ka wai, e like me 10 mau minuke, e ulu pinepine e pale i ke ahi.
- E hoʻokuʻi i ka palaoa, koume, ka paʻakai, a me ka pepa i ka'ōmole a me ka kuke a hoʻonāuki no 2 mau minuke. E hoʻomoʻa i ka waiū a me ka kirīpiʻona e kuke a hoʻolālā a hiki i ka uluʻana o ka mīkini a hoʻonui. Wehe i ka ipu mai ka wela a hoʻohui i ka wai lemon a me ka peel.
- E kau i nā kīpī i ka pāhao e hoʻolapalapa ai a uhiʻia me ke kui. Huki no 15-20 mau minuke a hiki i ka hoʻomoʻaʻana o ka iʻa i 145 m F 145 a me nā flakes i ka manawa i ho'āʻoʻia me ka'ō.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 988 |
| Ka nui o ka momona | 48 g |
| Ka momona | 37 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 50 mg |
| Sodium | 499 mg |
| Nā Carbohydrates | 133 g |
| Fiber Dietary | 5 g |
| Pāmua | 13 g |